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A Practical Approach to Sports Nutrition

A Practical Approach to Sports Nutrition. Diane King, MS, RD, CSSD, ATC Children’s Healthcare of Atlanta. Performance Nutrition Means…. Eating or Fueling to boost performance –training or competition, on a daily basis

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A Practical Approach to Sports Nutrition

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  1. A Practical Approach to Sports Nutrition Diane King, MS, RD, CSSD, ATC Children’s Healthcare of Atlanta

  2. Performance Nutrition Means… • Eating or Fueling to boost performance –training or competition, on a daily basis • Fueling to decrease the risk of injuries, recover fully after workouts and stay healthy • Teaching athletes to fuel with foods that taste good, foods they enjoy, foods that can be prepared easily, and foods they feel confident eating

  3. Practice Cutting Edge Nutrition Everyday • Pyramid for Sport Nutrition Ergogenic Aids Sports and Practice PROPER NUTRITION, CONDITIONING, REST AND RECOVERY Burke, http://catalogue.ausport.gov.au/fulltext/2001/ascpub/FactSupp2.asp

  4. Consequences of Poor Nutrition • Weight loss • Strength loss • Lethargy • Chronic Fatigue • Soreness, joint pain • Micronutrient Deficit • Respiratory Infections • Diminished Performance • “Overtraining Syndrome”

  5. Nutritional Concerns for Athletes • Are they eating enough? • Eating frequently, Skipping meals, Meal Timing • What are they eating? • Nutritious calories vs. Junk Calories • Are they hydrating properly? • Are they feeding their muscle during exercise? Do they understand Nutrient Timing Principles? • Are they taking too many supplements? • Do they know what they’re taking? • Looking for the quick fix without a basic food plan

  6. Energy Needs Calories/# 120# 160# 240# LOW- sedentary 1560- 1800 2080-2400 3120-3600 ACTVE(30-60min) 1920-2160 2560-1880 3840-4320 MODERATE(1-1.5hr) 2280-2520 3040-3360 4560-5040 HIGH (1.5-2hr) 2640-2880 3520-3840 5280-5760 VERY HIGH (2-3hr) 3000-3600 4000-4800 6000-7200

  7. Calculating Your Energy Needs • My Recommendations for YOU! • Calories – bodyweight x 14-18 • Protein- .6 to 1g/lb. bodyweight, max • Example • 150 lb • 2,400 calories • 90-150 grams of protein • 225 lb • 3600 calories • 135 – 225 grams of protein

  8. Case Study It’s the week before Jane’s regional gymnastics meet and she feels like she should cut down on her calories since she is training less. After eating this way about a week, she is feeling irritable and tired. Her legs are sore and it takes a long time to get warmed up when she goes to practice. Recent labs indicate a low ferritin level. The coach asks the sports dietitian to make a few suggestions to get her back on track before the big meet. You need to convince Jane that cutting out more calories is not the best way to train even when the workouts are starting to taper off. Food is fuel and she’s running on empty. For better performance, Jane’s calories and carbohydrate grams should be based on current body weight for the initial calculation. Her weight is 130 lbs (or 59 kg). She is 5’4” and she is 16 years old. Basic calorie needs: (12.2 x weight in Kg) + 749 -> (12.2 x 59) +749 = 1470 calories for minimal metabolism Multiply this number by activity factor = 1470 x (1.6 – 1.8) = 2350 - 2646 calories Carbohydrate grams = BW in Kg x 5 to 8 (use a factor or 7 – 10 during periods of heavier training) = 295 - 472 Protein Grams = BW in kg x 1.2 – 1.6 since she is in a taper season = 71 -94

  9. Jane’s Meal Plan Initial Food Log Breakfast Bagel 195 16 oz water 0 Lunch 2 c Iceberg Lettuce 15 With Tomato/Cucumber 25 3 T Fat-Free French Dressing 70 Snack 1 c Honey Nut Cheerios 125 (pre-workout) ½ c Skim Milk 45 WORKOUT 2 HOURS Snack 16 oz Water 0 (post workout) Dinner 4 oz Baked Chicken 160 1 Baked Potato 210 1 ½ c Broccoli 66 1 c Skim Milk 90 Snack 1 c Fat-Free, Sugar-Free 25White Chocolate Pudding 1122 calories, 213 g carbohydrate, 58 g protein Revised Food Log Breakfast Bagel 195 1 T Peanut Butter 95 1 cup orange juice **(Fe?) 110 Lunch 2 c Iceberg Lettuce 15 With Tomato/Cucumber 25 Green Pepper/ ½ c Mushrooms 25 3 T Fat-Free French Dressing 70 Turkey Sandwich, 3 oz meat 230 1 c skim milk 90 Snack ½ c Kashi Go Lean Crunch 100 (pre-workout) 1 c Low Fat Yogurt 190 WORKOUT 2 HOURS Snack 20 oz Sports Drink 150 (post workout) 1 Nutrigrain bar 100 Dinner 4 oz Baked Chicken 160 1 Baked Potato 210 1 ½ c Broccoli in olive oil 125 1 c Skim Milk 90 Snack 1 slice Angel Food Cake 701 c strawberries 50 2175 calories, 391 g carbohydrate, 91 g protein

  10. Daily Eating Example #12,000 Calorie Diet

  11. Daily Eating Example #23,500 Calorie Diet

  12. Daily Eating Example #35,000 Calorie Diet

  13. Sample Athlete • Male football player • Trains 2-3 hr/day • 165 lbs = 75kg • 9gm CHO/kg = 675 gm CHO That means little to nothing to most athletes

  14. How Much is 675gm of CHO? 2 large bagels 70g 2 cups cereal 90g 2 slices bread 30g 2 cups milk 25g 1 cup fruit yogurt 45g 2 cups pasta/sauce 100g 1 cup beans 45g 2 pc fruit 50g 1 cup fruit juice 30g 2 starchy veggies 60g 4 cups Sport Drink 60g 20oz Soda 70g 675g

  15. Protein Is Essential • Protein is used to build, repair and maintain tissue. It promotes normal growth and development in a young athlete. • A male athlete can utilize approximately 14-30 grams every 3-4 hours. • A female athlete can utilize 7-21 grams in the same time period.

  16. Individuals with Higher Protein Needs • New training program • Energy Restriction • Diet or extreme expenditure • Vegetarians • Disease • Injury rehab • Young or old athletes These aren’t the people typically using protein supplements!

  17. Case Study Andre is a defensive tackle training for the combine and the 2008 NFL draft. His playing weight in college was about 280 - 285. His agent wants him to be 295 or more by his Pro Day in March. The first day he checks in with you after his bowl game in January, he weighs 274. He will be living in an apartment and the facility where he trains provides him breakfast and lunch as well as supplements. Use a weight of 285 to calculate values. Basic calorie needs: (15.3 x weight in Kg) + 679 -> (15.3 x 129.5) + 679 = 2660 Multiply this number by activity factor = 2660 x (2.0 – 2.2) = 5320 -5852 calories Carbohydrate grams = BW in Kg x 6 to 8 grams per kg = 777 - 1036 Protein Grams = BW in kg x 1.8 – 2.0 since he is in a strength building cycle = 233 - 259

  18. Andre’s Meal Plan Breakfast 2 Fried Eggs 180 1 c Hash Browns 470 1 Bagel 245 Strawberry Cream Cheese 70 16 fl oz Water 0 Morning Workout 2.5 Hours of Running and Football Drills Morning Snack Nothing Mid Morning Snack Water 0 Lunch 7 oz Salmon, grilled 245 1 c steamed broccoli 45 .5 loaf French bread 275 Baked sweet potato 150 1 tsp Butter/ 1 tsp brown sugar 50 Afternoon Workout 1.5 hours of Weight Lifting Afternoon Snack 1 peanut butter/ jelly 400 sandwich 1 c lowfat milk 120 Dinner 16 oz ground turkey patty 675 1 c baked beans 320 1 c corn 120 Evening Snack 1 peanut butter/ jelly 400 sandwich 1 c lowfat milk 120 3890 Calories, 403 g carbohydrate, 232 g protein, 150 g fat Breakfast 2 large Blueberry Muffins 840 2 cups Cran-Apple Juice 335 Morning Workout 2.5 Hours of Running and Football Drills Morning Snack 12 Fl oz Recovery shake 360 Mid Morning Snack 3” bagel 290 2 Tbsp. Cream cheese 100 Snack cup mandarin oranges 65 Lunch 2 Chicken Pot Pies 620 1 c. Mixed Vegetables 90 2 nectarines 140 20 Fl Oz Gatorade 160 Afternoon Workout 1.5 hours of Weight Lifting Afternoon Snack .5 c trail mix with salted nuts 350 and chocolate pieces 12 Fl oz Recovery Shake 360 Dinner 8 oz Grilled Chicken Breast 375 2 dinner rolls with margarine 220 1 c brown rice 240 1 c steamed broccoli 45 2 svg fresh fruit salad 180 Evening Snack 2 Peanut Butter / Jelly Sandwiches 800 2 c Lowfat Milk 240 5920 calories, 822 g carbohydrate, 257 g protein, 178 g fat

  19. Sources Of Protein In Foods Food ___ Protein grams 5 oz. chicken breast (one half) 42 g 4 oz. lean sirloin steak 34 g 4 oz. turkey slices 25 g 1 cup mixed nuts 23 g 1 large hamburger 22 g 2 cups milk 16 g 2 eggs 12 g 2 Tbsp. peanut butter 8 g 1 oz. cheese 7 g

  20. Physiological Effects of Dehydration • sweat rate blood volume & heart rate • core body heat • cardiovascular function -less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system • Slower removal of wastes cramping, fatigue

  21. Recommended Fluid Intakes • TimingAmount 2 hours before 2 cups 10-15 minutes before 1 - 2 cups Every 15-20 minutes during ½ - 1 cup After Activity 2 - 3 cups for every pound lost

  22. What About Energy Drinks? • Rock Star, Full Throttle, Red Bull, Cocaine, Bawls • Significant increase in athletes using it as a food substitute, especially girls. • May provide a quick boost of energy, followed by a rapid drop in blood sugar. • Will increase core temperature. • May increase rate of dehydration or risk of heat illness.

  23. Nutrient Timing is Important-Will You Crash and Burn?

  24. Pre-Exercise Fuel • This is a loading phase • Provides energy to working muscles • Maximizes blood sugar and glycogen stores • Provides a psychological edge • Minimizes hunger during play • Maximizes hydration • Must be individualized

  25. Pre-Practice Snack Ideas • SNACKS TO THROW IN YOUR BACKPACK OR GYM BAG OR VENDING MACHINES - It's not easy to find nutritious quick food here, but some choices are wiser choices than others - grab these when you are in a hurry. Bagel Dried Fruit Fresh Fruit Trail Mix Fig Bars Low-fat Cookies Rice cakes Granola Bar Graham Crackers 100% Juices Raisin Bread Cheese Sticks Cheese Crackers Nuts Pretzels Chocolate Milk Dried Fruits Muffins Dry Cereal Peanut Butter Crackers Sports Bars Shakes

  26. Refueling after Exercise • VERY Important for Athletes • For those in multiple events in one day • For those training daily • “Window” for Refueling • First 30 minutes after exercise is critical • Glycogen repletion occurs faster after exercise • Increased blood flow to the muscle • Enzymes that produce glycogen are most active

  27. Post-Exercise Examples Energy Bar/Granola Bar/Cereal Bar and Sports Drink Bagel and Sports Drink Turkey Sub Sandwich and Sports Drink Burrito and Sports Drink Pasta with Chicken and Sports Drink Waffles/Pancakes/French Toast and Low fat Milk Cereal and Milk

  28. Recovery Drinks • 4:1 carbohydrate: protein ratio • What is that? • This ratio represents a food that has 4 grams of carbohydrate for every 1 gram of protein • Why is that important?2 main reasons… • Body NEEDS lots of carbohydrate post-exercise to replace energy stores… carbohydrates come first! • Carbohydrates “help” protein enter the muscle cell; they “unlock” the cell to allow nutrients in • Body needs some protein to start repairing tiny muscle tears

  29. Recovery Drinks • Ratio of 4:1 Recovery Drink Examples • Low-fat chocolate milk • Accelerade, PowerAde Recovery • 8 oz low-fat milk & 1 small banana blended • 3 scoops Muscle Milk Collegiate in 12 oz water • 2 scoops Muscle Milk Collegiate in 12 oz 1% milk • 32 oz Gatorade & ½ scoop whey protein powder • Shake (4 oz 1% milk, 8 oz orange juice,1 banana, ¾ scoop whey protein powder )

  30. What About Supplementation? • To supplement the body with nutrients it may not receive in sufficient amounts from food (ex. Multivitamin) • To regenerate disrupted/damaged muscle tissue after exercise training • To ensure sufficient calorie intake • To enhance recovery or refill your gas tank The day-to-day process (ex. Tour De France or repeated 2-a days at football)

  31. What’s The Problem with Supplement Use? • Dangers of athletes purchasing supplements • Don’t understand ingredient list • Most supplements have multiple ingredients (especially Weight loss pills) • Side effects caused by supplement • Appropriate dosage for safe supplements • “More is better” • Exact reason why they are taking them • Sold by someone who has less knowledge than they do (supplement store employee, gym employee, or even a coach)

  32. The following products contain ingredients banned by the NCAA. Universal Nutrition: Animal Pak LG Sciences: Methyl 1D-XL Universal Nutrition: Animal Cuts 3-Beta-Hydroxyetioallocholan-5-Ene-17-One Caffeine Synephrine Octopamine Bovine Colostrum (IGF-1) Banned – Peptide Hormones and Analogues Drug Class Banned – Anabolic agents drug class Banned – Stimulants drug class

  33. Have You Seen These Supplements? The following products contain ingredients banned by the NCAA. American Cellular Labs: Tren Xtreme Gaspari Nutrition: Novedex XT BSN: Atro-Phex Citrus Aurantium(Synephrine) 7-Keto (DHEA- Dehydroepiandrosterone) 19-Norandrosta- 4,9-diene-3,17 dione 6, 17 Keto-Etiocholeva-3-Ol Tetrahydropyranol 3, 17 Keto-Etiochol-Triene Banned – Anabolic agents drug class Banned – Anabolic agents drug class Banned – Stimulants and Anabolic agents drug class

  34. Summary If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." Hippocrates c. 460 - 377 BC

  35. Conclusion -Teach athletes to make good choices and stay healthy for a lifetime Questions? Diane King, MS, RD, CSSD, ATC Certified Specialist in Sports Dietetics performnutrition@bellsouth.net 404-354-0008

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